warm up
800m run
full body stretch set
workout
teams of two perform:
30/30 mash up at each station of
- clapping push ups / pull ups
- rope climbs / abmat situps
- kb swings / box jumps
- wall ball shots / ball slams
- tire flip hops (you go i go)
800m run
full body stretch set
workout
teams of two perform:
30/30 mash up at each station of
- clapping push ups / pull ups
- rope climbs / abmat situps
- kb swings / box jumps
- wall ball shots / ball slams
- tire flip hops (you go i go)
30secs of work followed immediately by 30secs of rest at each station. you and partner work at the same time then switch movements after the work set - hence 'mash up'. perform 4 intervals total at each station, for a total of 4 minutes or 2 minutes of work per person. utilize the 30secs of rest in the last interval to transfer to the next work station.
ReplyDeletefollowing the wod, we added a 400m overhead plate/bar carry just for the hell of it. you may rest at any time, however, you had to come to a complete stop and the plate/bar must not touch the ground.
welcome to catherine and sara for coming out for their first ever cfjax session. we look forward to them coming back next week!
Did the WOD from 26.02.09. Had to mod. muscle ups and double unders.
ReplyDeleteTime 26:50. Love those OHS's.